Plambeck Birgit Hyrox Result

Dive into this athlete’s performance at 2022 Essen using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 265 similar athletes.

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Performance Highlights

GER Flag Plambeck Birgit Woman Women 35-39 #145012 01:19:45 🥇 in AG | Top 50.0% 4th | Top 36.4%
-00:30
38:14
Run Total
-00:03
04:47
Avg. Lap
+00:00
04:12
Best Lap
-00:56
34:48
Workout Total
-00:07
04:21
Avg. Workout
+01:30
06:48
Roxzone

Race Summary

This chart provides a visual summary of the race performance, displaying percentile rankings for all running and workout segments. You can quickly see the strength and the weakness of the athlete.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 71.
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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 3 to 71.
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Percentile based on all the athletes who competed in Hyrox Pro Women

Run, Baby, Run!

We stack your running times against athletes with similar finish times to see how you measure up. This chart breaks it down, showing whether you were blazing fast, cruising steady, or losing pace.
It’s all about finding out if your running strategy matched your overall finish time!

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The chart has 1 Y axis displaying values. Data ranges from 252 to 322.
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Based on 265 athletes with similar finish time in Hyrox Pro Women

Station Showdown

We pit your station times against athletes with similar finish times to see how you stack up. This chart shows if you crushed it, coasted, or found that sweet spot for your overall finish time.

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The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 141 to 347.
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Based on 265 athletes with similar finish time in Hyrox Pro Women

Fast, slow, or steady?

Here’s the full breakdown of the race, station by station and run by run, stacked against the average of athletes with similar finish times.
In HYROX, pacing is the name of the game. The pacing line shows where you hit the gas, tapped the brakes, or nailed it perfectly—guiding the way to a more balanced and dominant race strategy.

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Race Comparison
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from -101 to 90.
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Based on 265 athletes with similar finish time in Hyrox Pro Women

Expected Finish Time

With the RoxCoach Simulation machine, you can see how your predicted finish time evolves as you power through your race. This next-level tech recalculates your estimated finish time after every run and every station. Crushing the sled pull? Gaining ground on the row? Or holding strong in the Wall Balls? RoxCoach tracks it all, giving you the inside scoop on where you shined and where there’s room to level up.

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Expected Finish Time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 4686 to 4897.
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Spread of Splits Time

This chart breaks down the splits for every athlete in the division, giving you a clear look at how times are distributed across the pack. Compare performance to the competition, spotting where they dominated and where there’s room to improve.
You’ll see how they stack up against the Top 10%, 25%, 50%, 75%, and beyond. Outliers are out—so the focus stays on the real competition.

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Combination chart with 7 data series.
Column range of splits time
The chart has 1 X axis displaying categories.
The chart has 1 Y axis displaying values. Data ranges from 94 to 766.
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Percentile based on all the athletes who competed in Hyrox Pro Women

Improvement Plan

Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve his time.

The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.

A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.

For this athlete we identified a possible improvement of 02:44. Check the detail of the improvement plan below.

01:31 Potential Improvement 55.5% Focus During Training

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Percentile Rank Chart
The chart has 1 X axis displaying values. Data ranges from 60 to 840.
The chart has 1 Y axis displaying values. Data ranges from 0 to 448.
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Percentile based on all the athletes who competed in Hyrox Pro Women
Splits Potential Improvement Focus During Training
BBJ 01:31 (From 05:40 to 04:09) 55.5%
Run Total 00:29 (From 38:14 to 37:45) 17.7%
Farmers Carry 00:21 (From 02:30 to 02:09) 12.8%
Wall Balls 00:16 (From 05:26 to 05:10) 9.8%
Sled Push 00:06 (From 03:18 to 03:12) 3.7%
Sandbag Lunges 00:01 (From 04:20 to 04:19) 0.6%
Ski Erg 00:00 (From 04:20 to 04:20) 0.0%
Sled Pull 00:00 (From 04:45 to 04:45) 0.0%
Rowing 00:00 (From 04:29 to 04:29) 0.0%

Splits Time

Plambeck Birgit Perfect Race
Splits Total Average Total
Running 1 04:12 00:00 04:15 -00:03 00:00 +00:00
Ski Erg 04:20 04:12 04:40 -00:20 04:15 -00:03
Running 2 04:36 08:32 04:35 +00:01 08:55 -00:23
Sled Push 03:18 13:08 03:35 -00:17 13:30 -00:22
Running 3 04:56 16:26 04:56 +00:00 17:05 -00:39
Sled Pull 04:45 21:22 05:47 -01:02 22:01 -00:39
Running 4 04:53 26:07 04:53 +00:00 27:48 -01:41
Burpees Broad Jump 05:40 31:00 04:22 +01:18 32:41 -01:41
Running 5 04:46 36:40 04:57 -00:11 37:03 -00:23
Rowing 04:29 41:26 04:54 -00:25 42:00 -00:34
Running 6 04:49 45:55 04:54 -00:05 46:54 -00:59
Farmers Carry 02:30 50:44 02:21 +00:09 51:48 -01:04
Running 7 04:43 53:14 04:57 -00:14 54:09 -00:55
Sandbag Lunges 04:20 57:57 04:32 -00:12 59:06 -01:09
Running 8 05:22 01:02:17 05:16 +00:06 01:03:38 -01:21
Wall Balls 05:26 01:07:39 05:33 -00:07 01:08:54 -01:15
Roxzone 06:48 01:19:45 05:18 +01:30 01:19:45
Based on 265 athletes with similar finish time in Hyrox Pro Women

A word from RoxCoach - Your AI Powered Trainer

Overall Performance


Birgit Plambeck had a strong performance in the 2022 Essen Hyrox race, finishing with an overall rank of 4 out of 57 athletes, which places her in the top 7% of all participants. She also achieved an impressive rank of 1 in her age group, which is in the top 9% of 11 athletes. Birgit's overall time of 01:19:45 demonstrates her fitness and dedication to the sport.

In terms of running, Birgit performed exceptionally well, with a total running time of 00:38:14, which is 02:06 faster than the average for her finish time. This indicates that she has a strong running profile and should continue to prioritize running in her training.

Splits Analysis:
While Birgit performed well overall, there are a few segments where she lost time compared to the average. These segments include the Roxzone, Wall Balls, Burpees Broad Jump, Sled Push, and Farmers Carry.

Segments to Improve


1. Roxzone:
Birgit's time in the Roxzone was 00:06:48, which is 01:20 slower than the average. To improve in this segment, Birgit should focus on improving her overall fitness, specifically her cardiovascular endurance and strength. High-intensity interval training (HIIT) workouts, such as sprints or circuit training, can help improve her overall fitness level. Additionally, she should work on reducing her transition time between exercises to minimize the time spent in the Roxzone.

2. Wall Balls:
Birgit's time in the Wall Balls segment was 00:05:26, which is 01:17 slower than the average. To improve in this segment, Birgit should focus on developing her upper body strength and improving her technique. Exercises such as medicine ball slams, overhead presses, and wall ball throws can help build the necessary strength and power. Additionally, practicing proper form and pacing during wall ball exercises will help Birgit perform more efficiently during the race.

3. Burpees Broad Jump:
Birgit's time in the Burpees Broad Jump segment was 00:05:40, which is 00:58 slower than the average. To improve in this segment, Birgit should focus on improving her explosive power and endurance. Plyometric exercises such as box jumps, squat jumps, and burpees can help improve her power output. Additionally, incorporating interval training and high-repetition burpee workouts into her training routine will help improve her endurance for this segment.

4. Sled Push:
Birgit's time in the Sled Push segment was 00:03:18, which is 00:26 slower than the average. To improve in this segment, Birgit should focus on building her lower body strength and improving her pushing technique. Exercises such as squats, deadlifts, and lunges can help strengthen her legs and improve her pushing power. Additionally, practicing proper body positioning and using efficient pushing techniques will help Birgit perform better in this segment.

5. Farmers Carry:
Birgit's time in the Farmers Carry segment was 00:02:30, which is 00:21 slower than the average. To improve in this segment, Birgit should focus on improving her grip strength and overall endurance. Exercises such as farmer's walks, dead hangs, and kettlebell swings can help improve her grip strength. Additionally, incorporating longer duration carries into her training routine will help improve her endurance for this segment.

Strategies


To improve overall performance in future races, Birgit should consider the following strategies:

1. Pacing:
Birgit's overall pacing in this race was strong, but she should be mindful of maintaining a consistent pace throughout the entire race. Avoiding starting too fast and burning out early will help her maintain energy and performance in later segments.

2. Transition Time:
Birgit should focus on reducing her transition time between exercises in order to minimize time spent in the Roxzone. Practicing smooth and efficient transitions during training will help her save valuable time during the race.

3. Mental Preparation:
Hyrox races require mental toughness and resilience. Birgit should work on mental preparation techniques such as visualization, positive self-talk, and goal-setting to help maintain focus and motivation throughout the race.

By implementing these strategies and focusing on the identified areas of improvement, Birgit Plambeck can further enhance her performance in future Hyrox races.

Similar Athletes
Branston Natalie 2024 Rotterdam 01:20:01
Escamillo Laura 2021 Los Angeles 01:19:25
Maher Daina 2023 Sydney 01:19:42
Diener Joanna 2022 Las Vegas 01:20:01
Regenkiewicz Anita 2023 Stuttgart 01:19:40
White Vicki 2024 Birmingham 01:19:27
Jefimova Viktorija 2019 Nürnberg 01:19:37
Mckay Jayne 2024 Perth 01:19:32
Keppler Juliane 2019 Karlsruhe 01:19:37
Houston Amanda 2023 Houston 01:19:53
Other Results from this athlete
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